Low fat and protein recipe- Tofu and mixed vegetable stir fry

Ingredients:

Organic gluten free firm Tofu

• 1 tablespoon (15ml) olive oil
• 350g firm( gluten free) tofu, drained and cubed
• 3 cups frozen bag mixed vegetables (carrots, broccoli, cauliflower, French beans, and peas)
• 1/3 cup celery chopped in small half sizes
• 1/2 cup asparagus
• 1 tsp. grated garlic
• 1tsp grated ginger
• 1 medium chopped red onion
• 1 tsp. paprika powder
• ¼ tsp. cayenne paper powder
• 1tbsp low sodium soya sauce
• 1tsp tomato ketchup or sun dried tomato
• 1tsp dry basil leaves
• Salt as your taste 
• Method:
• Place tofu on paper towels and press under a weight for ½ an hour to drain some of the moisture while you prepare the other ingredients.
• Heat olive oil in a large skillet or frying pan over medium heat. Add tofu, garlic and ginger, Stir and cook for about 5 minutes, until garlic is lightly browned but not burning.
• Add paprika, cayenne paper, soya sauce, tomato ketchup or sun dried tomato and little salt, one by one while keep stirring, until the tofu become golden brown in colour .
• Add chopped onion and saute for 5 minutes.
• Add the frozen vegetables (after defrost them in microwave) to the same frying pan sauté then add celery and asparagus saute another 5 minutes.
• Add basil leaves stir 1 min. Taste the vegetables it should be done but still crunchy.
• Don’t cover the pan otherwise you will lose the crispy crunch of the vegetables.
• Serve hot plain or over steamed brown rice.

Note: If anybody don't eat onion and garlic, they can skip onion and garlic and can add 1/4 tsp.garam masala and coriander and cumin powder 1/4 tsp each.

Add salt carefully as you are adding soya sauce.

Button Mushroom